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Workout Wednesday: AJ Baucco’s strength workout for busy athletes

Strength training made easy for the busy triathlete from coach Aj Baucco.

Strength training is an integral part of my weekly training. Without strength training, it would be nearly impossible for me to avoid overuse injuries throughout the season. Strength training doesn’t just keep me healthy, it also allows me to hold proper form in each sport, even when my body is fatigued. I know strength training makes a difference, but many age group athletes don’t have the time to add another workout into their already busy weeks. That is why I believe it is important to be able to do your strength training anywhere you want and whenever you can fit it in!

The following movements can be done at home or on the road and the only piece of equipment you will need is a suspension trainer. TRX makes a very nice suspension trainer, but check out the WOSS Attack Trainer for a cheaper alternative.

Single Leg Squat – 2 sets of 10 reps, 30 seconds between.

Suspended Lunge – 2 sets of 10 reps, 30 seconds between.

Hamstring Curl – 2 sets of 10 reps, 30 seconds between.

Atomic Push-up – 2 sets of 10 reps, 30 seconds between.

Side Plank – 2 sets of 30 seconds, 30 seconds rest between.

Plank – 2 sets of 30 seconds, 30 seconds rest between.

Single Arm Rotating Row – 2 sets of 10 reps, 30 seconds between.

Standing Y- 2 sets of 10 reps, 30 seconds between.

AJ Baucco is an established long course professional triathlete from Cleveland, Ohio. He founded AJ Baucco Coaching LLC, which currently coaches nearly 50 age group triathletes from all over the country. He also runs an age group triathlon team called the “Baucco Squad”. In 2014, AJ Baucco was crowned the first ever Kona (Beer Mile) Champion. He has since been given legendary status on the Big Island.